Meat • Deep Nutrition Analytics
Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned
Delivering 209 kcal per 100 grams, Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned functions as a meat with protein (28.9g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 117% of your daily value for Vitamin B12 (2.8 µg) in a standard 100g portion. While caloric density is concentrated at 2.1 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 28.9 g
- Carbohydrates
- 0 g
- Fat
- 9.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned supplies 28.9g of protein per 100g, accounting for approximately 55% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 9.5 g |
| Carbohydrate, by difference | 0 g |
| Total Sugars | 0 g |
| Protein | 28.9 g |
| Fiber, total dietary | 0 g |
| Energy | 209 kcal |
| Energy | 875 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.8 µg |
| Zinc | 7 mg |
| Selenium | 21.6 µg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 258 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin B-12 | 2.8 µg |
| Vitamin A, IU | 9 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin K (phylloquinone) | 1.3 µg |
| Vitamin D (D2 + D3), International Units | 2 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 12 mg |
| Potassium, K | 449 mg |
| Zinc, Zn | 7 mg |
| Selenium, Se | 21.6 µg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 28 mg |
| Phosphorus, P | 258 mg |
| Sodium, Na | 86 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 60.8 g |
| Betaine | 8.4 mg |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.6 g |
| Serine | 1.2 g |
| Niacin | 7.1 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 93.4 mg |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| PUFA 18:2 | 0.3 g |
| SFA 15:0 | 0 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| Ash | 1.3 g |
| Thiamin | 0 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 8 µg |
| Tryptophan | 0.1 g |
| Threonine | 1.1 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.8 g |
| Glutamic acid | 4.3 g |
| Glycine | 2 g |
| Proline | 1.5 g |
| Cholesterol | 89 mg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| MUFA 14:1 | 0.1 g |
| MUFA 16:1 | 0.3 g |
| SFA 17:0 | 0.1 g |
| MUFA 17:1 | 0.1 g |
| Retinol | 3 µg |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| TFA 18:1 t | 0.2 g |
| Fatty acids, total monounsaturated | 3.9 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| Folate, DFE | 8 µg |
| Folate, food | 8 µg |
| Fatty acids, total saturated | 3.9 g |
| MUFA 18:1 | 3.6 g |
| PUFA 18:3 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
Compare Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned with Category Peers
Pork, fresh, loin, whole, separable lean only, cooked, roasted vs Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned
Compared to Pork, fresh, loin, whole, separable lean only, cooked, roasted, Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned has 1% more protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised vs Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned
Compared to Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised, Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned has 0% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned?
A standard 100-gram serving of Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned contains 209 calories (874 kJ), alongside 28.9g of protein, 0g of carbohydrates, and 9.5g of fat.
In common serving sizes:- 85g (oz): ~178 kcal
Is Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned are:
- Vitamin B12: 2.8 µg (117% of your daily value)
- Zinc: 6.97 mg (63% of your daily value)
- Selenium: 21.6 µg (39% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174755).